FOCUS OF THE WEEK

EXERCISE 

1. WORKOUT

• 3 different workouts on alternate days
• Complete it, even if it takes longer than 30 mins

2. CARDIO

• 3 different cardios
• Objective : do more rounds and build endurance

3. KEEP IN MIND

• 6 days of exercise + 1 active rest day
• Try alternate day cardio and workouts
• Take any one day as rest day
• Stretch after each session

FOOD

Please print your portions

KEEP IN MIND

• 1 cup of fibrous veggies in atleast 2 meals per day
• Atleast 1 cup of curd a day ( not flavoured curd ) 
• Fruit chop and measure 3/4 cup
• No meal should be only carbs (upma / poha / chilla / dosa etc - add more fibrous vegetables where vegetables are more than the carbs)

PRE- BREAKFAST 

• Only have this is gap between waking and breakfast exceeds 2 hours
• Have the eggs or chia seeds as part of a snack 

LUNCH

• Only 3 things on the plate : 1 carb + 1 protein + vegetables
• Opt for Fibrous vegetables 
• Starchy vegetables replace simple carbs like roti and rice. Refer to your diet plan

EVENING SNACK

• Opt for high volume foods as given
• Avoid biscuits / rusk etc. Max 2 marie biscuit 3 times a week
• Ensure there is a fruit or vegetable 

DINNER

• One roti more vegetables and proteins
• CD size thin roti / phulka 

GENERAL

• Avoid juices
• Eat your fruits and vegetables instead

HABITS

SLEEP - Rest and Recovery

Goal : Focus on a new habit for the week

WHAT TO DO 

• Try to sleep at the same time daily
• Get at least 7 hours of continuous sleep
• Don't eat for at least 2 hours before sleeping
• Avoid any screens for 30 mins before bed
• Do not sit or work on the bed during the day
• Drink a glass of water before bedtime
• Avoid tea / coffee post 4 pm 

CONTINUE EXISTING HABITS

• Tracking 10,000 steps
• Water before eating
• Atleast 1 fruit a day
• Atleast 2 cups of vegetables
• 30 mins of exercise